Hunger is an evolutionary cue our body has to prompt us to seek food and eat. However in the modern world where food is so abundant it becomes a fuel to fire for those who are trying to improve eating habits.
Hunger is one of the first obstacles that de-rail any well-intended plan. There are a number of things I try to high light to clients who find this insatiable hunger quite distressing. Distressing enough to cause consistent over eating.
Our appetite and metabolism directly matches how much you eat.
The more you eat, the hungrier you will feel. Fortunately our metabolic rate also matches this new intake. If you eat more, your metabolic rate will increase to burn off all the additional food.
Keeping this first point in mind, if you start reducing your food intake I guarantee that for the first 3-4 days until your metabolism adjusts you are going to be hungry. You need to expect that, and be prepared to wait out that the frame before giving up.
Carbohydrates also drive appetite especially if your diet is carb dominant.
I find this happens with a lot of clients who are diabetic. Monitoring carb intake is so detrimental to disease management carbs become the dominate substance in the diet and there is a huge imbalance compared to protein and fats.
Carbs cause the release on insulin in the body. Insulin is a hormone that can drive appetite. Especially if your diet is high in processed fast releasing high GI carbs, you are probably finding you get hungry 1-2 hours after a meals.
Fix this problem by choosing whole grains, having protein and veggies with most meals. Drink lots of water and find a distraction.
Exercise for some people can also stimulate appetite.
For others it’s an appetite suppressant. However for those who find exercise ramps up hunger plan your meal times close to your work out. There’s nothing worse than spending your time working out and then binging afterward with unplanned food.
Knowing your enemy and preparing gets far better results than dealing with each day as it comes. Beat your hunger down by making a few tactful tweaks to your daily regime.
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